WARM-UP:

200m Run
20 kicks ( total )
200m run
20 lunges ( total )
200m run
20 Pelvic raises
200m run
20 air squats

SKILL:

Backsquat load to 70%

Then

Every 2 minutes for 6 minutes
10 Backsquat reps

WOD:

200m Run
20 WallBalls (20/14)
15 Pull-ups

4 Rounds